Quick Simple Meals for Students



Breakfast is the most important meal of the day! No matter what time you start your day you need to fuel your body to jump start your day and your metabolism!

A good breakfast includes grains, fruit, a low-fat dairy product, and low-fat protein-rich foods.



·         Prepare ½ cup Old-fashioned oatmeal according to package instructions. Mix in fat-free or no-sodium added cottage cheese. Top with fruit

·         Prepare ½ cup Old-Fashioned oatmeal according to package instructions. Mix in walnuts and a banana. Top with fat free or low-fat yogurt.

·         1 cup bran flakes. Mix in 2 tbsp raisins and 1 cup skim milk


·         Scoop out the insides of a whole wheat or multigrain bagel. Top with whipped spreadable cottage cheese and jelly. Serve with berries.

·         Toast 2 Kashi GoLean Original 7 Grain Waffles. Top with peanut butter and a banana. Serve with a glass of skim milk.

·         Toast 1 Light Multigrain Thomas English muffin. Top with low-fat butter spread. Serve with Plain Non-fat or Low-fat yogurt. Mix in fruit.


·         Make an omelet with 2-3 egg whites. Add mushrooms, spinach, and a light or low-fat shredded cheese. Top with salsa. Serve with an orange.

·         Cook 2-3 egg whites. Put on a whole wheat English muffin or toast with whipped spreadable cottage cheese or light cheese. Serve sandwich with a grapefruit.

For a treat…

·         Smoothie: In a blender, add a ½ cup berries, 1 banana, and splash of nonfat milk, 3 Tbsp wheat germ, 1 cup nonfat or low-fat Greek yogurt, and ice. Blend. Have with toast.

·         French Toast: Spread low-fat or fat free cream cheese on 2 slices of whole wheat bread. Put cut up strawberries and a banana on top of one slice and top with the second slice. Dunk each side in egg whites. Cook like French toast with cooking spray. Serve with yogurt and fresh fruit.


Tips to remember…

·         Use low sugar jelly to cut back on sugar and calories

·         Use non-stick cooking spray for pancakes, eggs, etc.

·         Choose low-fat or non-fat dairy products

·         Always add fruit to your breakfast like a banana, strawberries, blueberries, grapefruit or orange.

·         Opt for whole wheat or multigrain breads




·         Rice cake: spread peanut butter thinly on a couple of rice cakes; eat with a banana.

·         In pita or on 2 slices whole wheat bread, spread low-fat mayo, ½ c tuna in water, lettuce, pickles. Eat with 1 apple and baby carrots

·         Fast food hamburger or grilled chicken sandwich (no mayo) and 1 apple.


·         Chicken Caesar Salad made with 2 c lettuce (no iceberg), ¼ c croutons, ¼ c Parmesan cheese, 3 oz grilled chicken breast, 2 Tbs. Caesar dressing (on the side). (For a wrap: roll in a whole wheat tortilla)

·         Fajita/ Taco salad: 2 c lettuce, ½ c pinto or kidney beans, 3 Tbs. grated light cheddar, ½ medium tomato, salsa, 2 Tbs light Ranch dressing.

·         Rice and Veggie Salad: 1 c cooked brown rice or whole wheat pasta. 1 c raw veggies, 2 oz grilled chicken, 1 Tbs light mayo. 1 fresh fruit



·         Frozen meal: Low- calorie frozen meal (less than 300 cal choice such as Lean Cuisine or Weight Watchers, etc.), 1 cup vegetables, 1 large fruit


Mix and match a healthy meal as follows:


Start with one…               Add…                          Top with…                  Add…                                 Snacks…

Whole grain bread


Broccoli sprouts


Baby carrots

Whole wheat pita


1 slice cheese

Low-fat mayo

Raw broccoli

7-grain bread

Lean roast beef

Spinach leaves or Lettuce

Low-fat dressing


Wheat bagel

Grilled chicken breast



Whole fruit

Wheat tortilla

Boca Burger

Tomato slices

Balsamic vinegar


Whole Wheat roll

Canned tuna (water)

Roasted red pepper

Olive Oil

Low-fat yogurt


Mix and match a healthy salad as follows:


Green               Crunchy           Sweet/Tart            Hearty               a little treat

Broccoli sprouts     scallions           corn kernels           Artichoke hearts                  avocado slices

Baby mixed          cucumber                                                                                   crumbled feta      

greens                 slices                    cubed mango          sweet potato                     or blue cheese

Bibb lettuce      pita chips         dried cranberries         diced chicken

                        or croutons                                             turkey 


Fresh basil       sweet peppers       orange or               chick peas                    sunflower or sesame

Or other herbs                             grapefruit sections    or other beans                   seeds                         

Shredded         shredded            pear slices              grilled and cubed                Kalamata olives

Cabbage            carrots                                             eggplants

 Romaine           thinly sliced       cherry or grape         peas or broccoli                       Walnuts

lettuce             red onions        tomatoes                                                                  sliced almonds

Spinach leaves